EXERCISE THERAPY AND REHAB

Rehabilitation is the process to regain full function following injury and involves restoring strength, flexibility, endurance and power. It is achieved through various exercises and drills. Rehabilitation is as important as treatment following an injury and should not be overlooked. The aim of a rehabilitation program is to regain pre-injury levels in all aspects of physical fitness. A full rehabilitation and strengthening program is essential to ensure full recovery and in order to prevent re-injuries.

Foam Roller Exercises

Self myofascial release is a way of stretching the fascia yourself, without a therapist to do it for you. In most cases this is done using a foam roller - a cylinder of dense foam. Foam rollers can also be used to perform other exercises too, such as balance and core strengthening exercises.

Plyometrics

Plyometrics or plyometric exercises are a form of strengthening exercise, incorporating jumping, bounding and hopping movements, which works to increase power in the muscles. Power is used in the vast majority of all sports and so plyometrics can be used to help develop this for most athletes.

Principles of Rehab

Regardless of the type of sports injury, the principles of rehabilitation are often the same. We recommend seeking professional advice before embarking on any rehabilitation program. It is important to understand that everyone is different and will respond to different exercises and treatment regimes at different rates.

Stretching Exercises

Stretching exercises for the foot, ankle, lower leg, thigh, hip, groin, shoulder, neck, upper arm and elbow. We also explain flexibility and the various types and methods of stretching.

Knee Exercises and Knee Rehab

We have also categorised them into early, mid and late stage exercises although this is only a guide and we recommend seeking professional advice. Specific Exercises for specific injuries: Hamstring Patellofemoral pain syndrome and ACL injury

Hip and Groin Exercises

We have hip and groin exercises for rehabilitation of specific injuries including groin strain. Click here for hip & groin stretches. We have also categorized them into early, mid and late stage exercises although this is only a guide and we recommend seeking professional advice.

Shoulder Exercises

We have shoulder exercises for rehabilitation of specific injuries including rotator cuff strain, dislocated shoulder and AC joint sprain. We have also categorized them into early, mid and late stage exercises although this is only a guide and we recommend seeking professional advice. It is essential an accurate diagnosis of your injury is made before beginning any shoulder rehabilitation. Stabilization of the shoulder girdle (includes shoulder blade) as well as any deficit in spine function is important to prevent a shoulder injury recurring.

Arm and Elbow Exercises

We have exercises for rehabilitation of specific injuries for example tennis elbow exercises and golfers elbow exercises. We have also categorized them into early, mid and late stage exercises although this is only a guide and we recommend seeking professional advice.

Wrist and Hand Exercises

We have exercises for rehabilitation of specific injuries such as Carpal Tunnel Syndrome. We also have general wrist and hand exercises below. Select from the articles below to view videos and coaching tips on these wrist and hand rehabilitation exercises.

Core Strenghtening Exercises

Core strengthening or core stability is the name given to the strengthening of the corset of muscles surrounding the back and abdomen.

Back Exercises

Select from the links below to view specific exercises to strengthen the back muscles. For prevention of back injuries and back pain then core strengthening and pilates type exercises are often recommended. It is important to get advice before doing back exercises as back injuries could be made worse by doing the wrong exercises.

Pilates Exercises

It is important pilates exercises are performed correctly. An understanding of the basic principles of pilates and learning to contract the core is important.